Calves are slightly sore today, first time

[ebn2002]

Never really happened before. I'm always looking for ways to bring up this lagging muscle group for myself. Don't know if that will mean growth necessarily but anything different is good IMO.

I was reading heavy duty by Mentzer and he suggested rest-pause sets in your calf routine to really fatigue the muscle. The workout was:

Leg extensions 10-12, 10-12, 10-12fail
Squats 10-12, 10-12, 10-12 max effort
Leg extension triple drop set

Stiff Leg Dead 8-10,8-10
Hamstring curl triple drop set

Standing barbell calf raise 12-15, 12-15, 12-15 max effort
Standing BB calf raise rest pause sets (failed at about 10, got 13-15) 3 sets

I work out at home with a cage so calf workout options are limited. Anybody else have any home calf workouts or techniques they use to mix it up?

 

[x~factor]

To shock the calves muscle I do a set of 12 reps of toes out, 10 reps of toes in, 8 reps of neutral (22 reps of medium weight).

 

[Built]

Rest-pause sets are great for calves - they prevent the Achilles from returning stored energy; in short, you cannot bounce out of the bottom - instead, you have to flex your calf out of a stretched position in order to move it.

 

[soooooawesome]

you can do seated calf raises with either plates across your legs or even the bar. Better yet grab a buddy or two and have them straddle your back for some bent over raises like arnold used to do.

 

[elbkind]

I go high on my reps when I do calves. 25x, works for me.